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Purslane vs. Watercress — In-Depth Nutrition Comparison

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How are Purslane and Watercress different?

  • Purslane is richer in Iron, and Magnesium, while Watercress is higher in Vitamin C, Calcium, and Vitamin B5.
  • Watercress covers your daily need of Vitamin C 24% more than Purslane.
  • Purslane contains 10 times more Iron than Watercress. Purslane contains 1.99mg of Iron, while Watercress contains 0.2mg.

Purslane, raw and Watercress, raw types were used in this article.

Infographic

Purslane vs Watercress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +895%
Contains more Magnesium +223.8%
Contains more Potassium +49.7%
Contains more Zinc +54.5%
Contains more Copper +46.8%
Contains more Manganese +24.2%
Contains more Calcium +84.6%
Contains more Phosphorus +36.4%
Equal in Sodium - 41
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +895%
Contains more Magnesium +223.8%
Contains more Potassium +49.7%
Contains more Zinc +54.5%
Contains more Copper +46.8%
Contains more Manganese +24.2%
Contains more Calcium +84.6%
Contains more Phosphorus +36.4%
Equal in Sodium - 41
Equal in Selenium - 0.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin B3 +140%
Contains more Folate +33.3%
Contains more Choline +42.2%
Contains more Vitamin A +141.7%
Contains more Vitamin C +104.8%
Contains more Vitamin B1 +91.5%
Contains more Vitamin B5 +761.1%
Contains more Vitamin B6 +76.7%
Equal in Vitamin B2 - 0.12
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 7% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 5% 625%
Contains more Vitamin B3 +140%
Contains more Folate +33.3%
Contains more Choline +42.2%
Contains more Vitamin A +141.7%
Contains more Vitamin C +104.8%
Contains more Vitamin B1 +91.5%
Contains more Vitamin B5 +761.1%
Contains more Vitamin B6 +76.7%
Equal in Vitamin B2 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +260%
Contains more Carbs +162.8%
Contains more Other +13.3%
Contains more Protein +13.3%
Equal in Water - 95.11
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +260%
Contains more Carbs +162.8%
Contains more Other +13.3%
Contains more Protein +13.3%
Equal in Water - 95.11

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Purslane Watercress
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Purslane Watercress Opinion
Net carbs 3.39g 0.79g Purslane
Protein 2.03g 2.3g Watercress
Fats 0.36g 0.1g Purslane
Carbs 3.39g 1.29g Purslane
Calories 20kcal 11kcal Purslane
Sugar 0.2g Purslane
Fiber 0.5g Watercress
Calcium 65mg 120mg Watercress
Iron 1.99mg 0.2mg Purslane
Magnesium 68mg 21mg Purslane
Phosphorus 44mg 60mg Watercress
Potassium 494mg 330mg Purslane
Sodium 45mg 41mg Watercress
Zinc 0.17mg 0.11mg Purslane
Copper 0.113mg 0.077mg Purslane
Manganese 0.303mg 0.244mg Purslane
Selenium 0.9µg 0.9µg
Vitamin A 1320IU 3191IU Watercress
Vitamin A RAE 160µg Watercress
Vitamin E 1mg Watercress
Vitamin C 21mg 43mg Watercress
Vitamin B1 0.047mg 0.09mg Watercress
Vitamin B2 0.112mg 0.12mg Watercress
Vitamin B3 0.48mg 0.2mg Purslane
Vitamin B5 0.036mg 0.31mg Watercress
Vitamin B6 0.073mg 0.129mg Watercress
Folate 12µg 9µg Purslane
Choline 12.8mg 9mg Purslane
Vitamin K 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.027g Purslane
Monounsaturated Fat 0.008g Watercress
Polyunsaturated fat 0.035g Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Purslane
84%
Watercress
Minerals Daily Need Coverage Score
30%
Purslane
18%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.